| | MONDAY | TUESDAY | WEDNESDAY | THURSDAY | FRIDAY | SATURDAY | SUNDAY | |
| JAN | 4-10 | Easy | 5-8x (3min on, 2min off) fartlek | Easy | Longish progression run from easy pace to HMP | Easy | Easy/off | Long run | |
| 11-17 | Easy | 6-10x ~400m hills (jog down recovery) | Easy | Longer run with ~60% of the run at goal MP | Easy | Easy/off | Long run | |
| 18-24 | Easy | 8-10x 400m hill (up @10k, down @MP) | Easy | 1-2x (5-4-3-2-1) min fartlek @HMP (with next rep rest) | Easy | Easy/off | Long run | |
| 25-31 | Easy | 4-6 x 1000 @10k (90s rest) | Easy | 2x2mile @HMP (3min jog rest) + 1mile @10k | Easy | Easy/off | Long run | |
| FEB | 1-7 | Easy | 4-5x (1200m @10k (2min rest), 400m @5k (1min rest) | Easy | [optional: 5mi@ HMP (5min jog), 4mi@HMP (4min jog),] 3mi @HMP (3min jog), 2mi @HMP (2min jog), 1mi @HMP | Easy | Easy/off | Long run | |
| 8-14 | Easy | 3x4mi @MP (1-2mi easy rest) | Easy | 6-7mi tempo (MP-HMP) | Easy | Easy/off | Long run | |
| 15-21 | Easy | 5-6xmile progressing from HMP to 10k pace (2min rest) | Easy | 8x400m @10k (60s rest) | Easy | 10k Race | Long run/off | |
| 22-28 | Easy | 3-5x1k @8k (2min rest) + 4-6x400 @5k (1min rest) | Easy | 2x3mi @HMP | Easy | Easy/off | Long run | |
| MAR | 1-7 | Easy | 4xmile @10k (2min rest) + 4x400 @5k (1min rest) | Easy | 4mi @MP (1mi easy) + 1-2x2mi @MP (1mi easy) | Easy | Easy/off | Long run | |
| 8-14 | Easy | Easy | 2mile @HMP +2-3xmile @HMP | Easy + strides | Easy | Half Marathon Race or 4 XMile | Easy/off | |
| 15-21 | Easy | Easy if raced past weekend; 5-8xmile @HMP (90s rest) if no race | Easy | Long run with 6mi@MP, 1mi@HMP, 6mi @MP along with warm-up and cool down miles | Easy | Easy/off | Long run | |
| 22-28 | Easy | 2-4x2mi @HMP | Easy | 4-6mi @MP +2mi @HMP (straight through) | Easy | Easy/off | Long run | |
| APR | 29-4 | Easy | 2-3x (2k @HMP, 1k @10k) (2min rest) | Easy | 6-8mi tempo @MP with last mile @10k | Easy | Easy/off | Long run | |
| 5-11 | Easy | 5x1k @10k (2min rest) + 5x200 @5k (30s rest) | Easy | 3-4mi @MP, 3-4min rest, 800m @10k | Easy | Easy/off | Long run | *Start Taper |
| 12-18 | Easy | 3xmile at 10k pace (2min rest) | Easy | Easy + strides | Easy + strides | MAIN RACE | Easy/off | * marathon or half marathon |
| 19-25 | Easy | Easy | Easy | Easy | Easy | Scavenger Hunt | Long run/off | |
| 26-2 | Easy | Easy | Easy | Easy | Easy | | | |
| | | | | | | | *obv, adjust if you have a race scheduled for a specific date |
| | | | | | | | *rearrange week according to your preference |
| | | | | | | | *may combine long run with the longer hard workout session of the week |